In celebration of National Walking Month, it’s a great time to rethink one of the world’s most familiar fitness goals: 10,000 steps a day.

The idea of walking 10,000 steps a day has become one of the most familiar fitness goals in the world. But where did it come from, and is it actually necessary for better health?

Walking itself is one of the simplest and most accessible forms of exercise, easily woven into everyday life, from commuting and running errands to walking the dog. Even modest increases can make a difference: around 30 minutes of brisk walking each day can burn roughly 150 calories, with greater benefits gained as duration and pace increase.

Crucially, while moving more is almost always beneficial, 10,000 steps should be seen as a helpful benchmark rather than a strict target. Research shows that meaningful health improvements begin at much lower step counts, making walking an achievable and flexible way to support overall wellbeing.

This National Walking Month, let’s look at what the evidence really says, and how you can use it to build a realistic, sustainable walking habit that fits your lifestyle.

Interestingly, the 10,000-step target didn’t originate from medical research. It was first popularised in Japan in the 1960s as part of a health campaign. Despite this, modern research has shown that increasing daily step count does correlate strongly with:

• Improved cardiovascular health
• Reduced risk of chronic disease
• Better mental wellbeing
• Lower all-cause mortality

But you don’t need to hit 10,000 steps to see benefits.

No, and this is one of the most important misconceptions.

Research shows:

• Around 4,000–5,000 steps/day already provides measurable health benefits.
• 7,000–8,000 steps/day is strongly associated with reduced mortality risk.
• Benefits continue beyond 10,000, but with diminishing returns.

Carter Bailey, Exercise Physiologist at Pure Sports Medicine explains, “The National Physical Activity Guidelines recommend 150–300 minutes of moderate-intensity physical activity each week, equivalent to about 30 minutes per day on most days. While step count goals can help you reach this target, the most important factor is building a routine that fits your current fitness level. If you’re not very active today, start with a manageable daily step goal and gradually increase your steps over time. This progressive approach is more sustainable and can lead to lasting health benefits.”

Regular physical activity offers numerous benefits for both physical and mental health, such as enhanced cardiovascular health, improved immune and cognitive function, better weight management, and stronger muscles and bones. These factors contribute to a reduced risk of chronic diseases and promote a longer life expectancy.

Regular walking and other forms of physical activity are crucial for reducing the risk of cardiovascular disease by enhancing heart function and addressing key risk factors. Walking helps improve cholesterol levels, blood pressure, and glucose control, while also reducing inflammation and supporting weight management. Furthermore, it promotes better vascular health, boosting blood flow and overall cardiovascular efficiency. Together, these benefits play a significant role in preventing heart disease, stroke, and other related conditions.

Walking helps improve your insulin sensitivity and increases the ability of your muscles to uptake glucose for energy. This helps keep blood sugar levels within a healthy range, which is key to preventing diabetes.

Chronic inflammation is linked to the development of various cancers. Regular walking can help reduce inflammation in the body, lowering the risk of cancer growth. Walking also helps strengthen the immune system, allowing the body to more effectively fight off abnormal cells that could lead to cancer.

With the widespread availability of smartphones and fitness watches, tracking daily step counts has become a popular and accessible way to monitor physical activity. These devices allow you to set specific step goals and keep track of your progress in real-time, making it easier to stay motivated and consistent. Many devices even offer reminders or encouragement when you’re close to reaching your goal, making it a fun and interactive way to stay active.

Additionally, tracking your steps over time provides valuable insights into your habits, helping you adjust and improve your activity levels to maintain a healthier lifestyle.

“Meeting physical activity guidelines or a specific daily step target may not be achievable every day. Nevertheless, accumulating any amount of physical activity provides meaningful health benefits,” adds Bailey. “Evidence suggests that the largest relative improvements in health outcomes often occur when sedentary individuals transition to even modest levels of regular activity. Therefore, a gradual and sustainable increase in daily movement should be prioritized over strict adherence to a specific step goal.”

Walking provides significant benefits for mental well-being by reducing anxiety, stress and depressive symptoms. It stimulates the release of the body’s natural mood boosters, endorphins, that help us feel calm and relaxed. Regular walks can also improve cognitive function by increasing blood flow to the brain, enhancing memory, focus, and problem-solving abilities.

Additionally, walking is essential for sleep quality, helping you fall asleep faster and enjoy deeper rest, which supports overall mental clarity and emotional well-being. It also offers a valuable opportunity for personal reflection or mindfulness, allowing you to disconnect from daily stress and reset your thoughts. By contributing to better body image and self-esteem, walking not only enhances physical health but also promotes confidence and a positive outlook, making it a simple yet powerful tool for improving mental health.

If Not 10,000, How Many Steps Should I Be Taking?

Here’s a practical breakdown:

The key takeaway: consistency matters more than hitting a perfect number.

How Long Does 10,000 Steps Take?

On average:

• 10,000 steps ~ 4–5 miles.
• Roughly 60–90 minutes of walking, depending on pace.
• Around 300–500 calories burned (varies by body weight and speed).

How Can I Track My Steps?

There are several effective ways to track your steps:

Smartphone/apps

Most smartphones come with built-in step-tracking features that automatically add up your steps using the phone’s built-in sensors. There are also various apps which are available to download on your smartphone, which can provide additional features such as tracking your walking routes or setting goals.

Smart Watches and Fitness Trackers

Devices such as Fitbit’s, Garmin’s, Apple Watches and other fitness trackers are designed to monitor your daily activity. Not only do they track your steps, but also distance, calories burned, heart rate, and even sleep patterns. These devices sync with their respective apps to give you easily accessible, detailed data.

Pedometers

Pedometers are a simple, portable device that count your steps as you walk. They should be worn on a stable area close to the body to get the most accurate count, such as a waistband or belt. While they may not be as advanced as smartphones or fitness trackers, they can be a cost-effective and easy way to monitor your daily steps.

Monitoring your step total has been shown to lead to short and long-term increases in physical activity, with previously inactive individuals increasing their step count by 2,500 steps per day.

How Do I Start Building This into My Routine?

Walking is an accessible and low-impact form of physical activity that can be completed incidentally throughout the day. It is important to gradually increase your walking volume over time to allow your body to adapt effectively to the new demands without risking injury.

Simple ways of increasing your daily step count can include:

• Walking and taking public transport.
• Opting for stairs as opposed to an escalator.
• Using walking as an alternative transport, e.g. driving.
• Going for walks during work and lunch breaks.

Despite the health benefits, it can be difficult to motivate yourself to engage in physical activity at times.

Tips to make walking more enjoyable include:

• Make it a social interaction by planning a walk with a friend or family
• Listen to music or a podcast.
• Wear a pair of comfortable shoes.
• Explore new routes and different scenery.
• Combine with other activities, such as walking to a café.

What Other Forms of Exercise Should I Incorporate into My Routine?

National Physical Activity Guidelines recommend adults should complete at least 150 minutes of moderate aerobic activity on most, if not all, days of the week. They also recommend incorporating strengthening exercises to target all major muscle groups on at least two of those days.

Incorporating a strengthening programme into your routine provides benefits beyond just building muscle. Regular strength training increases muscle strength and endurance, which helps improve overall fitness and supports better functional performance in daily activities, from lifting shopping bags to climbing stairs. Stronger muscles also enhance stability and balance, reducing the risk of falls and injuries, especially as you age.

Additionally, strengthening exercises help improve joint health by supporting and stabilising surrounding tissues, which can prevent strain and overuse injuries. Over time, this contributes to a more active and independent lifestyle, with long-term benefits for both physical health and overall well-being.

Strengthening exercises for walkers should target the leg and core muscles. Some simple exercises you can perform at home include:

• Step ups
• Lunges
• Calf raises
• Heel walks
• Side Plank
• Glute Bridge

“The National Physical Activity Guidelines also recommend engaging in strength training at least two days per week, targeting all major muscle groups. Despite its well-established benefits, strength training remains one of the most neglected components of physical activity. Many people focus primarily on step counts, walking, running, or other forms of cardiovascular exercise, while overlooking resistance training altogether,” adds Bailey. “This may be due to misconceptions that strength training requires a gym membership, specialised equipment, or is only relevant for athletes and bodybuilders. Muscle-strengthening activities can be performed using body weight, resistance bands, free weights, or household items and are appropriate for individuals of all ages and fitness levels. Given its important role in preserving muscle mass, maintaining functional independence, supporting metabolic health, and reducing injury risk, strength training should be considered a fundamental part of a well-rounded exercise program rather than an optional addition.”

“If you need assistance establishing an exercise routine or beginning a strength programme, an assessment with one of our Strength and Conditioning coaches or Exercise Physiologists is a great place to start. They have the tools to provide you with a personalised training plan based on your current activity and level of fitness, previous injury history and health and wellness goals.”